Elite Wellness – CrossFit
Shoulder Press (5×5)
*All sets at 60%
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Minutes
8-6-4-2
Bar Facing Burpee
OH Squats 95/70lbs
Toes to Bar
*If and when you finish the 2’s start back on the 8’s
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)For Time
6 Rounds
50/40 Calorie Row
4 Touch and Go Squat Cleans 70-80%
Rest 3:00
2)Bench Press
3×10
Build across sets, maintain speed.
3)For Completion
4 rounds
8 Sand Bag Bear Hug Pause Squats (:3 Pause @ Bottom)
15 V Ups
1:00 Plate Pinch Hold (25-45#)
Rest :90
4)For Weight
American KB Swings
4×15 AHAP
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